When it comes to the world of wellness, collagen has undoubtedly become the ultimate buzzword. Famed for giving our skin strength and structure, this super protein is certainly something we can’t seem to get enough of.
In recent years, collagen supplements have also exploded in popularity with hydrolysed collagen peptides, bovine-derived collagen, marine collagen and vegan collagen elixirs all now readily available. But while we definitely advocate for adding a high quality and bioavailable collagen supplement to your daily inner beauty routine (as explored below), collagen can also be found in a number of common foods. And, when it comes to fostering improved gut health and overall wellbeing, we should certainly be turning our attention towards our plate first as a nutrient-dense diet is the simplest way to have a profound impact on our health.
So, if you’re keen to up your intake of collagen and reap the rewards of this plumping protein, here’s a super tasty collagen-rich day on a plate for you to try at home…
A good day always begins with a good gut-loving breakfast! And one of our favourite ways to pack in as much goodness as possible is with a smoothie as they provide the perfect vessel for your daily inner beauty supplements. Containing a healthy dose of DEEP MARINE COLLAGEN™ Inner Beauty Support, our Banana, Cashew & Collagen Smoothie is not only delicious, but is sure to keep you feeling satisfied all morning thanks to the addition of creamy cashew nuts, prebiotic-rich banana and healthy fat-packed chia seeds.
If smoothies aren’t your thing, however, and you prefer a warming brekkie during the cooler months—a serving of eggs is also a great option. While they don’t contain collagen-rich connective tissue like other animal products, eggs are an excellent source of proline, which is one of the key amino acids required for collagen production.
What many people don’t realise is that vitamin C is crucial for the production of pro-collagen—our body’s precursor to collagen—so ensuring we get enough vitamin C in our diet is also important. Therefore, snacking on vitamin C-rich berries, citrus and tropical fruits like mango and pineapple is a simple way to support skin health and boost your body’s ability to synthesise collagen.
But swapping that second cup of coffee for a collagen-rich cup of beef bone broth is undoubtedly the best way to up your intake of collagen as this highly gelatinous tonic helps to support gut, joint and skin health thanks to its comprehensive amino acid profile.
To ensure your lunches and dinners are hitting the mark, try to build your meal around a high quality source of protein that nurtures collagen production—think oily fish, poultry, red meat, dairy and legumes. This is because these nutrient-dense proteins contain the amino acids required to build collagen—including proline, glycine and hydroxyproline. Some ideas to get you feeling inspired include homemade chicken soup, slow-cooked beef cheeks, sardines with lemon on sourdough and roast chicken (skin included!).
And while protein is key to build, well, protein like collagen—don’t forget to load up your plate with plant foods like leafy greens, bell peppers and tomatoes which are rich in vitamin C. Zinc is also another nutrient required for collagen production so nosh on nuts, seeds and legumes regularly!
Unfortunately, while it’s tempting to reach for something sweet at the end of the day, sugar exacerbates collagen degradation and speeds up the ageing process due to a natural process called glycation. In a nutshell, when excess sugar in our bloodstream attaches itself to proteins and lipids, harmful byproducts known as advanced glycation end products (AGEs) are formed—triggering inflammation in the body and subsequently damaging our healthy cells and proteins, including collagen.
However, while refined sugars and processed foods are certainly best avoided, there are healthy ways to satisfy your sweet tooth—and simultaneously boost your collagen intake! One of our favourite snacks, in fact, is our super tasty Raspberry Collagen Gummies. Containing a double dose of skin-plumping collagen from our DEEP MARINE COLLAGEN™ powder and vegan COLLAGEN elixir—these chewy little morsels also include gelatin, which further boosts collagen production. Or for something a little more decadent, try our Roasted Strawberry & Coconut Cream Flan which is sure to impress even the most dedicated sweet tooth.